Mon 16th Jan 2023 at 6:59am by Oranj
Run > Steady-State
-
Time
40:08
-
Miles
5.10
-
Min/mi
7:52
-
Pacing
93%
-
WAVA
64.82
-
Stride(cm)
123
-
Cals
585
-
Watts
352
-
Cadence
166
-
BPM
139
-
%MHR
82.5
-
B/mi
1090
-
Asc(m)
89
-
Hillscore
7
-
Surface
Road
Notes & Comments
Split Summary
===
1) 2km - 9:49(4:55/km) 130/141bpm [638b/km] 138cal 366/475W
2) 2km - 9:39(4:50/km) 139/144bpm [671b/km] 142cal 354/455W
3) 2km - 9:42(4:51/km) 141/149bpm [684b/km] 144cal 325/378W
4) 2km - 9:59(5:00/km) 144/148bpm [719b/km] 147cal 362/479W
5) 0.21km - 58(4:42/km) 141/143bpm [662b/km] 14cal 339/360W
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
1.24 |
10:00 |
10:00 +14
|
8:05 |
130 78-141 |
1051 |
164 102-184 |
367 25-475 |
37/13 |
2.52 |
20:00 |
10:00 |
7:46 |
139 128-144 |
1080 |
166 160-178 |
353 231-455 |
27/37 |
3.81 |
30:00 |
10:00 |
7:48 |
141 128-149 |
1101 |
167 162-194 |
326 220-378 |
8/45 |
5.05 |
40:00 |
10:00 |
8:02 |
144 136-148 |
1156 |
166 164-182 |
363 288-479 |
43/18 |
5.10 |
40:22 |
22 |
7:31 |
140 139-141 |
1052 |
167 164-168 |
339 326-360 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.2 |
166 |
5.1 |
40:02 |
7:53 |
Walk |
0.8 |
107 |
0 |
20 |
13:46 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:51 |
7:27 |
46.99% |
More |
800m |
3:47 |
7:37 |
54.69% |
More |
1km |
4:46 |
7:41 |
56.53% |
More |
Mile |
7:42 |
7:42 |
59.48% |
More |
5k |
24:11 |
7:47 |
64.51% |
More |
5 miles |
39:33 |
7:55 |
64.43% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:22 |
7:22 |
62.17 |
5km |
23:58 |
7:43 |
65.10 |
5M |
39:19 |
7:52 |
64.81 |
10km |
49:17 |
7:56 |
64.65 |
10M |
1:20:50 |
8:05 |
65.26 |
Half |
1:47:03 |
8:10 |
64.75 |
20M |
2:46:14 |
8:19 |
66.07 |
Mara |
3:40:07 |
8:24 |
66.54 |
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